The role of fiber in healthy diets is very important. It supports digestion and ensures that your colon and other organs are normal. It is also a wonder element that should be a large part of any diabetic diet plan. You will benefit a lot byincluding fiber in your diet. If you are pre-diabetic it can help delay the diagnosis of diabetes or if you are already diabetic it will assist in keeping your blood glucose under control.
Fiber will keep you feeling fuller longer ? it slows the conversion of carbohydrates in your body which in turn can keep your blood sugars stable. The type of fiber that a diabetic needs to eat to gain these benefits is soluble fiber (dissolves in water). These are some of the sources of soluble fiber:
* whole grain or whole wheat products instead of white (flour, breads, and cereals) * fresh fruit and vegetables instead of processed or drinking them in liquid form * Beans, use dried beans in your favorite recipes like chili for a wholesome, high-fiber meal
You can extract maximum benefit from eating increased amount of fiber if you make sure that you are drinking at least eight glasses of water a day. Keep it in mind that this fiber dissolves in water and you must stay hydrated for it to work properly.
If you are on a carbohydrate counting diet and are using 15 grams of carbohydrates for one serving you can increase the amount you are eating if that item has high-fiber content. You can subtract the number of grams of fiber in a serving from the number of carbohydrates. For instance if you are eating an item that has 20 grams of carbohydrates over one serving, but it has five grams of fiber you can subtract the five from the twenty and it is now only a 15 gram serving.
A diabetic diet is a specially designed eating plan that is high in carbohydrates and low in fat. People with diabetes don't need to go out and purchase special foods to maintain a diabetic diet, they can eat the same foods as the whole family. A healthy diet based on the diabetes food pyramid is beneficial to diabetics and non-diabetics alike.
Making healthy food choices is not so hard. All it takes is a little bit of planning to include all your favorite foods. But first, you need to understand the basics of a diabetic diet.
A diabetes diet or meal plan should be based on the specially designed diabetic food pyramid. The diabetes food pyramid groups foods based on their carbohydrate and protein content and not on how they classify as a food. Foods are divided into six groups, with fats, oils and sweets on the very top (so eat less of these) and bread, cereals, pasta and rice on the bottom (so eat more of these).
Breads, cereals and the like are foods that are high in carbohydrates. The American Diabetes Association (ADA) suggests 6-11 servings per day. Sample servings are: 1 slice of bread; ¾ cup dry cereal or 1/3 cup of rice or pasta.
Vegetables should also be eaten in plenty as they are naturally low in fat and a high in fibre, not to mention vitamins and minerals. The ADA suggests eating 3-5 servings per day. A sample serving is 1 cup of vegetables (raw) or ½ cup (cooked). Fruits are also recommended, so add about 2-4 servings, which translates to about 1 small fresh fruit or ½ cup canned fruit. Eat a little less of meat and beware of foods like potato chips, candy, cookies, which have high levels of sugar and fat.
Your fat and sugar intake should be limited. The ADA suggests keeping servings very small (sample serving size is ½ cup of ice cream or 2 small cookies) and to keep them for a special treat.
A quick Internet search for "Diabetes diet" or "Cooking for people with diabetes" brings up numerous dietary suggestions in the form of recipe books to buy and have at home or online diet recipes which you can print out and use. The ADA has a "Recipe of the Day" section with lots of great ideas targeted at those living with diabetes or friends of diabetics. As for books, the ADA recommends "Mr. Food's Quick and Easy Diabetic Cooking" and Nancy S. Hughes's " Quick & Easy Low-Carb Cooking for People with Diabetes".
The right plan will help diabetics improve blood glucose levels, blood pressure, cholesterol and keep weight balanced. To complement your diet, add regular exercise to your lifestyle to help your body use glucose.
Both L Keshav & Alvaro Douglas are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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